Mustard Oil Calories Per 100 g and Per Spoon 2026

Last updated: 17 September 2026

> Quick Answer: Mustard oil has 884 kcal per 100 g, and about 124 kcal in a 14 g tablespoon. That figure is USDA's tabulated value for the oil. SatRas labels declare 899.1 to 899.3 kcal per 100 g, because Indian nutrition panels use 9 kcal per gram of fat rather than USDA's 8.84.

Mustard oil is close to pure fat, and fat is the most energy dense thing on a kitchen shelf. The USDA FoodData Central record for mustard oil lists total lipid at 100 g per 100 g and energy at 884 kcal. Groundnut, sunflower, sesame and olive oil all carry the identical figure.

Which points at the thing worth saying out loud. The calorie count is the one number that does not separate one bottle of sarso ka tel from another. Across the three SatRas oils the whole spread is 0.2 kcal per 100 g.

Why does the table say 884 and the bottle say 899?

Two conversion factors are in play. The FAO's Atwater specific factor for vegetable fats and oils is 8.84 kcal per gram of fat, which is where 884 comes from. The general factor used for nutrition declarations is 9 kcal per gram, which lands a pure oil near 900.

Neither is wrong. Run it yourself:

• Specific factor: 100 g of fat at 8.84 gives 884 kcal.
• General factor: 99.9 g at 9 gives 899.1 kcal.
• The gap: about 1.7 per cent.
• The label residual: SatRas labels sit within about a kilocalorie of what the general factor produces, and that belongs to the laboratory's own measured fat figure and its rounding.

How many calories are in one tablespoon and one teaspoon?

In a tablespoon, you can find approximately 124 kcal of this food and 40 kcal in a teaspoon, relying on USDA's standard measurements of these food portions- 14 g and 4.5 g, respectively. The calculations are simple: 884 divided by 100, multiplied by 14, provides us with 123.8 kcal and multiplying with 4.5 results in 39.8 kcal.

One caveat moves the answer more than the choice of factor does. Spoons measure volume, and oil is lighter than water. A 15 ml metric tablespoon holds about 13.7 g, so it lands nearer 121 kcal.

How many calories are in a 1 litre bottle of mustard oil?

Roughly 8,100 to 8,200 kcal. A litre weighs about 915 g rather than a kilogram, because the Codex standard for named vegetable oils gives mustard seed oil a relative density of 0.910 to 0.921 at 20 degrees C. Four ways to run the arithmetic:

• At the USDA figure: 9.15 times 884 is 8,089 kcal.
• At the label figure: 9.15 times 899.2 is 8,228 kcal.
• Across the density band: its two ends put a litre between about 8,040 and 8,270 kcal, a spread of roughly 3 per cent.
• USDA's own record agrees: it puts a US cup at 218 g, which works out at 921 g per litre.

Do the three SatRas mustard oils differ in calories?

Barely, and that is the useful finding. The labels declare 899.3 kcal for the high oleic, 899.2 for the yellow and 899.1 for the black, all per 100 g. That spread is under 0.03 kcal in a tablespoon and under 2 kcal across a litre.

This is obvious. Energy is constant while saturated fat ranges from 4.9 g up to 8.2 g and MUFA from 60.1 g up to 72.6 g. The composition is the factor that changes, and this is what makes high oleic, yellow and black oils different products at all, and this is explained in the article about which mustard oil has the most MUFA.

How does mustard oil compare with other cooking oils on energy?

It does not, in any useful sense. The USDA tables list mustard, groundnut, sunflower, sesame and olive oil at an identical 884 kcal per 100 g, each with 100 g of fat. Coconut reads 892 kcal, and even that gap is a conversion factor.

Compare the coconut column with its own corresponding fat number: 892 divided by 99.1 gives us 9.00 kcal per gram, whereas 884 divided by 100 gives us 8.84. Nevertheless, the differentiating factor between these oils lies in the fatty acid comparison as shown in mustard oil against sunflower and olive oil.

Does cold pressing or kachi ghani change the calorie count?

No. The ICMR-NIN dietary directives explain that refining gets rid of minor components like antioxidants and phytosterols, while fatty acids remain unchanged. Since fat is responsible for providing energy, then any processes that do not affect fatty acids will also leave energy unchanged.

What low temperature pressing changes sits below the calorie line. A 2026 systematic review of cold pressed oils reports that refining costs an oil 20 to 80 per cent of its antioxidant constituents. A real difference in minor components, and none in kcal.

The vocabulary is worth pinning down. Under the FSSAI standard for mustard oil a label may say kachi ghani or cold pressed when natural allyl isothiocyanate is not less than 0.20 per cent by weight, so in Indian law the two are interchangeable. The distinctions between cold pressed, kachi ghani and wood pressed are about method and labelling, not energy.

What a calorie figure cannot tell you

Energy density refers to the quantity of fat present in the bottle. It does not indicate the type of fatty acids present in the fat, while composition is the parameter that distinguishes one oil from another. The two oils that are labelled 884 kcal may have completely different distributions of fatty acids.

India's own reference tables make the point by omission. The Indian Food Composition Tables 2017 cover mustard oil in Table 12, a fatty acid profile expressed as a percentage of total fatty acid methyl esters. There is no energy row for the edible oils and fats group at all, so the national table publishes a composition and no kcal value.

For scale rather than advice, the ICMR-NIN Dietary Guidelines for Indians suggest limiting visible fat, meaning cooking oil, to 20 to 50 g per person per day, or 4 to 10 teaspoons. This article is educational and is not medical advice. Anyone managing a diagnosed condition should take dietary decisions with a doctor or a registered dietitian.

Frequently asked questions

Do mustard seeds have the same calories as mustard oil?

No, they are more than 40 per cent lower. USDA lists ground mustard seed at 508 kcal per 100 g against 884 kcal for the oil, because the seed also carries water, protein, carbohydrate and fibre and only about 36 g of fat.

Is ghee higher in calories than mustard oil?

Not meaningfully. Both are close to pure fat with negligible water, carbohydrate or protein, so per gram the energy is effectively the same. The Indian Food Composition Tables place ghee and mustard oil in the same edible oils and fats group.

Does heating or reusing oil change its calorie content?

No. Heating alters flavour, colour and minor components such as antioxidants, and repeated reuse degrades an oil, but the energy value is governed by the fat content and that does not fall. A reheated spoonful carries the same kcal as a fresh one.

Is there such a thing as a low calorie cooking oil?

Not among culinary oils. Every one of them is close to pure fat, so every one lands near 884 to 900 kcal per 100 g. The only lever on energy is the quantity that goes into the pan, which is a measuring spoon question.

How much cooking oil a day do Indian dietary guidelines suggest?

The ICMR-National Institute of Nutrition guidelines published in 2024 say visible fat, meaning cooking oil, should be limited to 20 to 50 g per person per day, or 4 to 10 teaspoons, with 27 to 30 g cited for a 2,000 kcal diet.

Do the calories on an oil label come from anything besides fat?

Effectively no. A culinary oil carries no carbohydrate and no protein worth declaring, so declared energy is the fat figure multiplied by the conversion factor. The calorie line on a label adds almost nothing the fat line has not already told you.